11.15.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • T Push Up x 10
  • Bar Tap x 10
  • OHS x 10 w/ PVC

Workout of the Day

A. CGBP – 1RM

Use the following percentages when building to today’s 1RM

  • Set 1 – 3 Reps @ 65% of Possible 1RM
  • Set 2 – 2 Reps @ 75% of Possible 1 RM
  • Set 3 – 1 Rep @ 85% of Possible 1 RM
  • Set 4 – 1 Rep @ 90-95% of Possible 1 RM
  • Set 5 – Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

B. Weighted Pull Up – Take 8-10 minutes to establish a 1RM (Pronated)

C. “Fran”

For time, complete rounds of 21,15, and 9 of:

  • Thruster (95/65)
  • Pull Up

 

 

 

Leave a Comment

Your email address will not be published.